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  1. Wednesday 12012010 workouts

    by , December 1st, 2010 at 11:51 PM (aztimm's training blog)
    made it to swim workout this morning with the team, Mesa Westwood-Carson pool (SCY)
    Paul was on deck solo (he said Laura was sleeping in!)

    got in 600 during open w/u

    8 x 75 @ 1:20 drill/swim/kick
    50 scull

    4 rounds of--
    * 4 x 100 @ 1:40, 1:35, 1:30, 1:25
    * 200 IM @ 4:00 (did fly drill)

    joined the faster folks for the following, already in progress-
    3 x 50 kick @ 1:00, fast/ez/fast

    200 w/d

    total: 4000 yards

    notes--
    * air temp was noticeably warmer, but still rather brisk, around 38F. water was way too warm still, 85ish.
    * we had a larger crowd than we've had at Carson, every lane had 3-4 people. there were 3 in my lane (Kyle and Lacy with me), and I led it
    * initially, I was going to slide over to a slower lane, but then when I realized the fastest 100s were just on 1:25, I decided to stay.
    * held around 1:22 for the 1:40 interval and gradually got faster, down to 1:12 for the 1:25 interval
    * not sure if the warm water had anything to do with it, but my legs started cramping at the end. feet too


    then I met my friend Matt at the Mesa gym after work. I was early so I did the elliptical while waiting for him...

    Elliptical: 14:00, 1.6 miles, 186 cal

    Bench: 2 x 12 x 135, 2 x 8 x 155, 1 x 5 x 175
    Triceps skull crushers: 3 x 10 x 70 + 5
    Dumbbell chest fly: 2 x 12 x 60, 2 x 9 x 65s
    Hoist seated dip: 1 x 15 x 121, 1 x 12 x 165, 2 x 9 x 195, 1 x 6 x 209
    Uneven pushups: two rounds of 6 each side, 5 each side
    Box jumps: 8 forward, 5 lateral each side, 8 forward
    Freemotion dual cable cross chest fly: 1 x 12 x 50, 1 x 10 x 60, 1 x 8 x 70, 2 x 7 x 80
    One round of ladder drill
    10 pushups, hands on the small step

    notes--
    * I finally caved. Matt had been telling me I should do just 2 muscle groups a day; I already knew this, tried it last year, but it just didn't work for me. but rather than split up I decided to just do his sets
    * the cramping continued...my left leg cramped at the end of my bench press set. I managed to stretch out the leg and still bench without much impact. my back started cramping on the dumbbell flys...my right lower shoulder blade area is still kinda sore, and my left lower lat cramped too.
    * other than cramping, the set was pretty good. met some targets, and exceeded with skull crushers.
    * don't know why people have to setup their stuff over the ladder area. at this gym it is painted on the floor in the general training area, which I usually like.

    just planning a run tomorrow, around 5 miles, probably with the dog. possibly an hour or so ride on the bike if I'm feeling ambitious.
  2. I found the school pickle!!!!!

    by , December 1st, 2010 at 10:06 PM (Swimming, Life, and Other Stuff!)
    For the second time in 3 years I found the Christmas Pickle at Towne Meadow Elementary. I attribute this great feat to the fact that I'm not afraid to get down on all four's and crawl around on the floor which enables me to look under tables, chairs, potted plants, or anywhere else a pickle could be planted! For my victory I will secure a $50.00 Starbucks Card! This little victory plus the arrival of central Indiana's first day of snow made my Wednesday an especially fun one!

    As far as swimming goes I've been doing it; in fact tons for me. I just completed 57.6 miles for the month of November!
    My GTD goal is 500 miles this year. I have waffled on and off, here and there all year long but never been on the target for my goal. In October I decided to take the "bull by the horns" and do whatever it takes to reach the goal.
    I can't say my quality of swimming is anything to brag about but I have been getting myself to the pool regularly and working hard while I'm in the water. I am bound and determined to win the 500 mile free swimsuit reward!!

    We are having an ugly christmas sweater contest at school this year on our last day before break (end of semester teacher workday).
    I have an "old-school" christmas sweater my mom bought me in the early 1980's that can probably win. I'm thinking about adding some extra-embellishments to top it off to the extreme! Any ideas out there?
    Categories
    Uncategorized
  3. Wed., Dec. 1

    by , December 1st, 2010 at 08:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    4 x (4 x 50)
    4 single arm fly @ 1:00
    4 backstroke @ 1:00
    4 breaststroke @ 1:15
    4 free @ 1:00

    5 x 100 backstroke kick, no fins, shooters on the 1st and 3rd 25 @ 2:00

    50 EZ

    3 x 50
    backstroke start & fast kick to 15 meters, then cruise

    50 EZ

    3 x (25 free + 50 EZ)

    25 EZ

    2 x (fast 50 breast + 100 EZ)

    50 EZ

    Total: 2750


    Yoga:

    Took Mini to the gym since, as a sophomore, she's not allowed to do weights with her high school team b/c she "is still growing." Hmm ... she's been the same height since 6th grade. Just as I have been until yoga grew me an inch. Anyway, I did 40 minutes of stretching while she pumped iron. And I'm feeling quite virtuous about it.


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Felt sluggish as expected. Plan to shift into high taper mode tomorrow with a short slow recovery swim and a meet warm up on Friday. After the Last Minute Meet on Saturday, I'll just do a recovery swim on Sunday and then a meet warm up type swim the rest of the week until I leave on Friday.

    I received an email from the primary contact at GBM confirming that the correction to my name had been made (despite the fact that the athlete entry list has not been updated). Whew. Still seems odd that there was no meet director listed on the meet info. You would think that would be a requirement.

    Updated December 1st, 2010 at 08:30 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  4. Wed Dec 1st 2010

    by , December 1st, 2010 at 05:31 PM (Ande's Swimming Blog)
    Wed Dec 1st 2010

    Subscribe to Ande's Swimming Blog

    Next meet is 3 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    5:15 - 6:30 dove in 6:33ish
    trained with Mike and Todd, Jim,beside beth & Bess
    WORE yingfa jammer

    WARM UP
    350 ish

    50 bk FAST from a roll start
    went 24.1

    300 easy

    BROKEN 200 IM
    50 fl on 40 right into
    50 bk on 45 right into
    50 br on 50 right into
    50 fr
    went 26.2 28.8 33.6 26.8

    100 easy


    100 easy
    Categories
    Swim Workouts
  5. November 30

    by , December 1st, 2010 at 04:22 PM (Keepin Track 2010)
    We had to cram a 90 minute workout into 60 tonight.

    15 min WU
    4x50 (#1 easy/fast by 25, #2 fast/easy #3 easy/easy #4 fast/fast) on 1:10
    Kick 300 hold underwaters to second light

    3x (P300, S300) on 4:30

    200 Kick with flips alt fast 50 swim/easy 50 kick

    S 4x50 alt easy and fast

    WD 200
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout -12/02/10

    by , December 1st, 2010 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 250 4:20
    3 X 100 1:30
    1 X 250 3:45
    2 X 100 1:30
    1 X 250 -

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    1 X 100 easy 2:00
    2 X 50 fast 1:15
    1 X 100 easy 2:00
    4 X 25 sprint :45
    Twice through, all choice.

    1 X 200 kick 4:30
    8 x 50 kick 4 on 1:15 4 on 1:00
    1 X 50 easy swim

    1 X 300 free 4:30
    3 X 100 IM 1:45
    1 X 200 free 3:00
    4 X 100 IM 1:45

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  7. December 1st--Merry Christmas!

    by , December 1st, 2010 at 11:09 AM (The Labours of SwimStud)
    600 FR
    4 x 100 BR kick no boards 2:15
    4 x 100 BR pull 2:15
    4 x 100 BR 2 Kick-1 pull 2:15
    4 x 200 BR 4:30 work the walls and go ez between them
    200 EZ FR
    8 x 50 1:00 Odds BR evens EZ FR
    500 Fin Kick
    300 EZ
    Categories
    Uncategorized
  8. Down then up

    by , December 1st, 2010 at 10:32 AM (Of Swimming Bondage)
    Back to Cactus this morning for a somewhat lonely Whoop-Ass-Wednesday workout. Laura was on deck and in fine form even on a 34/35 degree morning, but none of the fast guys who usually push me were there. The upside was that I had a lane to myself on this:

    • 1 x 400: 200 free, 200 IM k/d
    • 6 x 50: on 1:00, did 2 each fly-back-breast
      • odds kick
      • evens drill/build by 25s

    • Set #1: 4 rounds of
      • 4 x 25: on 0:20, free
        • held 14s, with the odd 13 and 15 in there

      • 1 x 50: on1:00, easy
      • 2 x 25: on 0:30, fast
        • 2 each stroke


    • 1 x 100: easy
    • Set #2: 3 rounds of
      • 3 x 50: on 0:35,
        • held 28/29 on free
        • did very last one on 3rd round fly

      • 1 x 100: easy on 1:50
      • 2 x 50: on 1:05, kick fast
        • rd1 : dolphin on back, back on back
        • rd 2: dolphin w/board
        • rd 3: flutter w/board


    • 1 x 100: easy
    • Set #3: 2 rounds of
      • 2 x 75: on 0:50, 44s on rd1, 46s on rd2
      • 1 x 100: easy on 2:00
      • 1 x 100: fast on 1:30
        • #1 IM @ 1:02
        • #2 fly @ 1:01


    • 1 x 100: easy

    TOTAL: 3,250 SCY

    Commentary:

    • I'm still puzzled as to how I could feel so great on Monday, so crappy Tuesday and then pretty close to great today.
    • Freestyles were fairly cruiseful on the short-rest 50s and 75s, maybe 85/90 percent effort. Good times for me in workout.
    Categories
    Swim Workouts
  9. Gentle LCM morning swim

    This morning I swam solo at Riverbank. Ive gotten accustomed to having regular workout partners up there, so I felt a little lonely without them today, and ended up swimming with a little less intensity than usual, although I got in some good work on the 200s set. I did have my own lcm lane for the first hour of the workout (it was raining and attendance was on the low side). Heres what I did:

    1000 lcm warmup

    8 x 150 @ :30 rest, odds K/D/S IM order, evens FR / ST / FR, IM order, working ST
    4 x 200 @ 3:20, pacman FR > IM set

    300 FR pull with drills
    300 FR experimenting with kick cadence
    2 x 100 FR incorporating 6-beat kick and faster arm turnover @ 2:00 [These were both faster and more tiring than I was hopingI went 1:20 on them both without feeling like I was pushing, but was winded after.]

    200 IM kick
    600 play + warmdown

    Categories
    Uncategorized
  10. Winging it yet again

    by , December 1st, 2010 at 07:32 AM (Mixing it up this year)
    Today I just decided as I went along so this workout is kind of all over the place. I really had no energy and with the rain outside it was hard to get out of bed.

    500 Free every 3rd 25 fly drill each one different
    8x25@:45 Fly w/paddles & bouy
    200 Fly kick w/fins kick on side alternate by 25
    100 Fly w/fins went 1:18 really did not have any energy on this one
    500 Free kick w/fins every 3rd 25 moderate
    3x[4x50 Free w/paddles & bouy
    ....[2x100 Free w/paddles & bouy
    ....[1 minute rest
    Round 1 on :50 and 1:40
    Round 2 on :45 and 1:30
    Round 3 on :40 and 1:20 made them all barely
    300 Free EASY recovery
    100 1 arm Fly drill alternate by 25
    100 Free with over kick easy arms

    Total 3200 yards
    Categories
    Uncategorized
  11. Tues 11302010 workouts

    by , November 30th, 2010 at 11:59 PM (aztimm's training blog)
    it was quite crisp when I left home this morning. at 5:30ish it was right at 32F, but the temp dropped down further...depending which source anywhere from 25-27F. I have no idea why Chandler got stuck with far cooler temps than elsewhere in the area; typically North Scottsdale/Carefree/Cave Creek get cooler as they are at higher elevations.
    anyway, I did go to the team workout at Carson pool in Mesa (where it was around 33F)
    coach Andrea was on deck

    I put on my goggles before I took off my sweatshirt...had all my stuff on deck waiting, once I took off my sweatshirt I kind of jumped over and dove right in the pool, swam nearly a whole 25 underwater to warm myself up.

    got in 600 during open w/u

    4 x 100 @ 1:30, desc 1-4
    4 x 75 @ 1:15, 25 underwater kick/50 build
    4 x 50 @ :45, 1 fast/1 easy x 2
    4 x 25 @ :30, 1 stroke/1 free x 2

    200 broken @ 50 for :10 (breast, 2:42ish)
    300 pull, breathe every 5

    2 x 100 broken @ 75 for 15
    #1--free, 1:10
    #2--breast, 1:21

    300 pull, breathe every 5

    4 x 50 @ 2:30
    --#1-2 free (both :32)
    --#3-4 non-free (breast, both :38)
    --did easy 50 between each (total 150)

    200 w/d

    total: 3150 yards

    notes--
    * again my freestyle felt extremely sluggish. for a 50 fast free from a push I should be able to do 31...and a 100 should be around 1:07. not sure if the warm water (temp was 85ish) combined with cold air was a factor, but no one else seemed impacted
    * and again, my breast was half decent. I can't remember the last time I did a 200 br for time, and it wasn't as horrible as I expected. of course it felt better on my arms to keep them in the water.
    * after I got out (again another ordeal) and was almost done showering, I heard a blood-curling scream. evidently it was Lindsey getting out of the water and racing to the women's locker room.
    * typically after swim workouts I go to Starbucks and get a protein smoothie. today I went, but was still trying to thaw out and instead opted for a macchiato. I must go too much, the manager asked, "The usual, Tim," and when I told her, "I think I want something warm," she thought it was a good idea.


    I really had a tough time warming up nearly all day long. the heat was on at work, but I was still cold. I have a small heater I stash away in a cabinet in my office, I dug it out, kept my door just cracked, and cranked the heat. it was fine when I was in my office, but when I left it, I froze.

    anyway, ended up doing a rare Tempe Town Lake run after work--
    Time: 00:50:46
    Distance: 6.04 mi
    Elevation Gain: 39 ft
    Calories: 810 C
    Avg Pace: 08:24 min/mi
    Avg Moving Pace: 08:20 min/mi
    http://connect.garmin.com/activity/58469833

    notes--
    * I met the guy I had run with a bit over the summer. he's getting over an injury (I think ankle?), and he didn't want to do the botanical gardens/papago run, and with my race on Sunday, I figured a mostly flat run may be good.
    * the worst part was crossing the Rural Road bridge. every time I do this, the wind seems extreme, especially right in the middle of the bridge. then I really had to pee, so made a pit stop at the Marina restrooms.
    * as we were approaching the Mill Ave bridge, he asked if I wanted to do a loop, and I said sure. I figured he'd meant my 'extra credit' leg along the freeway, but he really meant to take Curry back to College (found out later), but we ended up along the freeway trail.
    * after finally passing the Mill Bridge, it just seemed like the Priest bridge was soooo far away. seemed to take forever to get to it. the odd thing was, after crossing it (not too bad with wind), it didn't seem nearly as far getting back to Mill.


    after we finished, I did a very quick little extra--
    pushups: 30

    two rounds of--
    50 crunches
    50 bicycles


    planning on going to swim workout with the team tomorrow. supposedly the temp will get somewhat back to normal. then gym after work.

    if weather predictions ring true, Sunday should be near ideal race conditions...low 45-50, high 70. I'm starting to get those odd aches and pains...phantom pains, similar to what happened in the days leading up to my marathon. strangely, this doesn't happen prior to swim meets tho.


    a Facebook friend of mine posted this link:
    http://www.nytimes.com/2010/11/30/he...best.html?_r=1
    this pretty much described me to a T. after I had my horrible bike injury when I was living in Scottsdale back in 1997, I really never got back to riding until last year. I tried a little, but just couldn't get any speed, and my distances were pitiful. when I lived in Tucson (1998-1999), I lived in a fantastic area for riding...took my bike out once, and it nearly freaked me out. I stopped running then too, and put my focus on swimming, and started with USMS.
    Quite a different story -v- running, where even after my sprained ankle, and amid various other small stuff, I persist in getting out and running.
    Categories
    Swim Workouts , Running
  12. Tuesday, Nov. 30

    by , November 30th, 2010 at 08:59 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Sets:

    32 x 50, done as:
    (did them all @ 1:00-1:15, depending on my level of interest and level of chatting with Pete)

    8 x 50
    odds = single arm fly
    evens = breast

    8 x 50
    odds = double shooter
    evens = front scull + burst doggy paddle

    8 x 50
    25 overkick free + 25 EZ

    8 x 50
    odds = russian breast drill
    evens = breast w/thumbs up recovery drill

    (I believe I have the same stroke flaw that Allen Stark mentioned on the Breaststroke Lane thread about going too deep when lunging forward. Hence the KPN thumbs up breast drill. Breaststroke is the most awful confounding stroke ... I'm not sure why I bother without a coach sometimes, except that it seems to agree with my shoulders.)

    100 EZ

    4 x (25 burst/cruise + 25 EZ)

    50 EZ

    Total: 2550

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was trying to focus on technique today, but I felt adrift. Once the word "taper" enters my brain, I become lazy and don't want to do anything in the water. Even sprints. I guess the benefit of this ennui is that I am truly resting. But I may also fall asleep in the water. And I felt like crap today and was cramping in my left calf and feet like crazy. Because I've been cramping since last week, I went back to my massage therapist this afternoon and had her work on my legs for 30 minutes. This will likely cause more sluggishness in the water tomorrow, but I will ignore it. I don't really care how I feel this week, and will endeavor (possibly unsuccessfully) not to micro-analyze it next week either.

    And I am now shifting into annoyance over my entry for the NE Champs. I haven't received a response to either of my emails. There is no other contact info on the meet forms. I sent an email tonight to the primary contact for Great Bay Masters. Anyone else have any ideas as to how to get my name changed on the athlete/entry list? I don't really want to swim as Leslie Linngston!

    I heard that there were only 519 entries at Long Beach this year after cracking 1000 last year. That's quite a drop for the meet that has been touted as the unofficial national scm champs ...

    My daughter gets her driver's license in 21 days ... However, I have to admit, it may really make my life easier, especially with her doing 2 sports at the moment.

    Updated December 1st, 2010 at 10:38 AM by The Fortress

    Categories
    Swim Workouts
  13. Tuesday, 11/30/10

    by , November 30th, 2010 at 04:32 PM (A comfort swimmer's guide to easy swimming)
    City pool is closed.

    Workout at gym today:
    Did a run on the treadmill consisting of
    Walk 2 min then run 8 min for 40 minutes, followed by a 5 minute cool down walk.
    HR at the end of each 8 min run was around 150, after 2 min walk around 120.
    Categories
    Uncategorized
  14. Up then down

    by , November 30th, 2010 at 03:50 PM (Of Swimming Bondage)
    As fine and fast as I felt yesterday in the water, I felt crappy and slow today. I couldn't shut down until about 12:30/12:45am, so I slept through the Cactus workout, but managed to do a (slow) variant of Chris's workout today (http://forums.usms.org/blog.php?b=12624) at Lifetime over lunchtime:

    • Warmup:
      • 1 x 600: odd 100s free, even 100s fly-back-breast by 100, kick/drill by 25
      • 3 x 100: on 1:45, IM
    • 4 x 250: on 4:30, all 200 IM + 50 free easy
      • #1 straight 200 (2:50)
      • #2 broken @ 150 for 0:10 (2:43)
      • #3 broken @ 100 for 0:10 (2:42)
      • #4 broken @ 50s for 0:10 (2:34)
    • 1 x 100: easy
    • 10 x 50: on 1:15, hypoxic
      • odds underwater dolphin kick on stomach, 3 breaths (1 down, 2 back)
      • evens free swim, 1st 3 w/2 breaths, last 2 w/1 breath
    • 4 x 100: on 2:00, 50 fast (attempted) - 50 easy, IM order on fast (0:35, 0:37+, 0:44+, 0:32)
    • 1 x 100: easy

    TOTAL: 3,000 SCM

    Commentary:

    • There's always tomorrow.


    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -12/01/10

    by , November 30th, 2010 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:30
    1 X 300 4:30
    3 X 100 1:30
    1 X 400 neg split

    2 X 50 moderate 1:00
    1 X 100 fast 2:15
    Four times through

    1 X 200 kick 4:20
    4 X 75 kick 1:40
    8 X 25 sprint kick :45

    1 X 200 50 stroke/50 free 3:20
    1 X 100 stroke 2:00
    2 X 50 stroke/faster 1:20
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  16. Tue Nov 30th, 2010

    by , November 30th, 2010 at 11:35 AM (Ande's Swimming Blog)
    Tue Nov 30th, 2010

    Subscribe to Ande's Swimming Blog

    Next meet is 4 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    LIFTED WEIGHTS TODAY

    When I walked into practice Longhorn Aquatics Coach, Doug Rusk had the team doing a timed 15 M SDK set, 25 repeats on an easy interval, odds easy evens fast for time
    he asked me what my 15 M SDK times were to bench mark against his kids so I said let me warm up and lets find out. (details below)

    scy
    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    6:30 - 8:30 dove in 6:33ish
    trained with Mike
    beside Todd, Jim, & Bess
    WORE yingfa jammer

    WARM UP
    250 ish

    15 M SDK fast for time
    from a flip turn start
    went 7.4

    200 ish easy

    15 M SDK fast for time
    from a push off start
    went 7.0

    200 ish easy

    25 y SDK fast
    getting 15 M & 25 y times
    from a roll start off blocks
    went 5.1, 10.1

    200 ish easy

    50 SDK fast for time
    getting splits at
    15, 25, 35 & 50
    5.4, 11.4,
    18.9 (7.5), 23.9 (12.5)

    200 ISH EASY

    75 BR FAST
    ROLL start off side
    went 48.4


    200 ish easy

    100 bk fast
    roll start off blocks
    used easy speed
    went 54.0


    100 easy
    Categories
    Uncategorized
  17. More Workout's

    by , November 30th, 2010 at 07:47 AM (Adventures in Swimming)
    Coaching the Sharks

    FRIDAY 11-26-2010

    WARM UP 300 CHOICE 300/300
    (~ :10) Means set a interval that gives you about :10 seconds rest

    SET 1
    3 X 50 DRILL-SWIM (~ :10 )
    3 X 50 KICK-SWIM (~ :10 )
    3 X 50 DESCEND (~ :15 )
    3 X 50 DESCEND (~ :10 ) 600/900

    SET 2
    4 X 100 PULL (~ :15 )
    4 X 100 25 DRILL - 75 HARD (~ :10 )
    4 X 100 DESCEND (~ :15 )
    4 X 100 MAKE IT (~ :5 ) 1700/2600
    100 EZ

    SET 3
    3 X 50 KICK (~ :10)
    3 X 50 DESCEND (~ :10 )
    3 X 50 MAKE IT (~ :5 ) 450/3050

    200 Alternating between Drill/Swim by 25 200/3250

    Monday 11-29-2010
    WARM UP 300 CHOICE 300/300
    Intervals are for LANE 5/6
    LANE 4 ADD :05
    LANE 3 ADD :10
    LANE 2 ADD :20
    LANE 1 ADD :30

    SET 1
    4 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
    3 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    2 X 100 MID 50 STROKE @ 1 : 40 (~ 15 sec rest)
    1 X 125 BUILD BY 25 @ 1 : 45 (~ 15 sec rest) 750/1050

    SET 2
    5 X 100 PULL @ 1 : 20 (~ 5 sec rest)
    6 X 75 BUILD @ 1 : 05 (~ 10 sec rest)
    7 X 50 KICK @ 1 : 00 (~ 10 sec rest)
    8 X 25 SPRINT @ 0 : 30 (~ 15 sec rest) 1500/2550

    SET 3
    6 X 50 FREE @ 0 : 45 (~ 10 sec rest) 300/2850
    REST 1 MINUTE
    5 X 50 FREE @ 0 : 40 (~ 5 sec rest) 250/3100
    REST 1 MINUTE
    4 X 50 FREE @ 0 : 35 (~ 2 sec rest) 200/3300

    Warm Down at least 100

    I got to swim 3 days last week.
    I did manage to eat a ton of food in the 3 days spent with the wife's family.
    And I got a dead laptop fixed and converted into a media center PC. Now to buy the Sony
    TV to go with it :-)

    I swam monday's workout before work.
    Categories
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  18. Very Crowded due to High School teams

    by , November 30th, 2010 at 07:32 AM (Mixing it up this year)
    The pool was packed. I was lucky not to many lap swimmers were there so I still got my own lane but I know others were eyeing it. Some of the regulars I don't mind sharing with but they all know I will pass them down the middle of the lane if we are forced to cirlce.

    500 Free every 3rd lap back drill alt 6kicks then stroke and double arm
    5x100@2:00 Back w/paddles as 25 rt arm/25 lt arm/50 swim
    500 Back kick drills w/fins by 100's streamline/fashion model/partial recovery/arms perpendicular/streamline
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    50 Easy
    50 Breast in a relay with the masters group (they needed an extra person)
    400 Free Easy

    Total 3000 yards
    Categories
    Uncategorized
  19. Monday 11292010 workouts

    by , November 30th, 2010 at 12:15 AM (aztimm's training blog)
    made it to a chilly swim workout this morning with the team, Mesa Westwood-Carson pool (SCY)
    Paul and Laura on deck, I was on Paul's side

    got in 500 during open warmup

    10 x 50 @ :50
    500 pull
    200 kick

    5 x 100 @ 1:30
    500 pull
    200 done 25 scull/25 kick

    10 x 50, odds free @ :40, evens non-free (breast) @ 1:00
    500 pull

    200 w/d

    total: 4100 yards

    notes--
    * it was quite chilly out, air temp I think 38 when we started, and probably dropped to 35 when we finished. got a kick out of reading the thread about pool temps and the temp of the air
    * the water was nice and warm, I'd guess 82-83. my arms got cold doing freestyle, and breast felt great
    * this was the most pulling I've done for a while, 1500 yards. I used a buoy and paddles for all of it. for sets 2 and 3, I did 75 free/25 back/breast.
    * not sure if it was just given the intervals or recovering from yesterday's run, but my freestyle just seemed sluggish. for the 50s on 50 I got about 3-5 sec rest, and about the same on the 100s on 1:30. when the interval changed to 50s on 40, I made them just fine.



    then I met my friend at the Mesa gym and got in the following--

    Treadmill: 12:00, 1.28 miles, 174 cal, incline .5

    Dumbbell chest press: 1 x 15 x 50, 2 x 12 x 60, 2 x 10 x 65
    Hammer strength front lat pulldowns: 1 x 15 x 90, 1 x 12 x 140, 2 x 10 x 190, 1 x 8 x 210
    Dumbbell biceps curls: 1 x 10 x 25s, 1 x 10 x 30s, 1 x 10 x 35s, 3 x 6 x 45s
    Dumbbell shoulder press sitting on Swiss ball: 3 x 8 x 30s
    Plank: 1 min with feet on Swiss ball
    Lifefitness lat raise: 1 x 12 x 50, 3 x 10 x 65
    Dumbbell wrist curls: 1 x 12 x 15, 2 x 12 x 20
    Triceps rope pulldowns: 1 x 15 x 50, 2 x 10 x 70
    Ab-x: 3 x 30
    Leg raise: 3 x15
    Incline situps: 2 x 15

    notes--
    * got one of the good treadmills, and again wore a running singlet for that. I got into a good groove, albeit for such a short time. then I changed into a normal shirt for weights
    * my friend didn't do chest, but he spotted me for my dumbbell presses.
    * the biceps curls were a mix of both together and alternating hammer curls. I didn't mean to do 45s, but someone took the 40s right before I was going to take them, so I thought I'd just do fewer reps of the higher weight. I was surprised I did that many reps.
    * the dumbbell shoulder presses while sitting on a swiss ball were tough! but while we did that, I watched a guy doing pushups with his legs on a swiss ball (rotating one leg at a time) with his arms on a bosu ball (the 1/2 ball).


    if we thought it was cold this morning, it will be even worse tomorrow. already it is 37 here at my house, expected low of 27. we put some sheets over some of the sensitive plants...but I hope my citrus and ficus trees are ok.
    would almost be nice to see a little snow. since I've lived in the Phoenix area, it has snowed at least 3 times, all creating major traffic problems, even though the snow melted almost immediately. there have been more cases of snow outside the area, in North Scottsdale. and when I lived in Tucson we got snow a few times (and I remember swimming there the coach would tell us to watch out for ice on deck).


    anyway, planning to swim with the team in the morning. if I wimp out, I'll instead go to my indoor gym pool, we'll see.
    then probably run after work, again probably outside, with the option to take it inside on a treadmill.
  20. Monday, Nov. 29

    by , November 29th, 2010 at 05:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    40 x 25 shooters w/fins @ :40ish

    1-10= back
    11-20 = belly
    21-30 = right side/left side
    31-40 = twirling

    10 x 50 @ 1:05
    odds = free with overkick
    evens = breast

    50 EZ

    Total: 2250

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Just hopped in for some aerobic/hypoxic work today after a 6+ hour drive home yesterday. I find driving to be extremely tiring. I'm wondering whether I should even have done weights on Saturday ... No more from here on out. Shifting into taper mode.

    I entered the Last Minute meet at almost the last minute. 100 fly (really 50) and 200 free (really 25 w/turn). I'm going to tell the referee in advance that I'm getting out on the 200. Last time I swam an event oddly (50 shooter instead of 100 free), the referee was extremely puzzled. I did succeed in finding my most stretched out suit with a partial hole to wear. I have an old TYR kneeskin that I guess I could use as well.

    I still haven't seen the correction made to my name in the athlete entries for the NE Champs. Sent another email. I hate when they don't even list the meet director in the meet info or give other contact info.

    I still need to dig up my split request forms too. I know I have the link on my blog. I just don't find the blog search function very helpful.

    Apart from those minor details, I'm actually feeling pretty psyched for NE Champs. I don't have any specific goals other than to not do personal worsts and swim faster than I did at the Albatross meet. I would be happy if my 100 back & 100 fly were within 2-3 seconds of my times from last year.


    Other SCM Meets:

    Psych sheet for SPMA: http://www.lbgrunions.org/psychsheets.html

    Results for NY/NJ Duel in the Pool:
    http://aquafitmasters.com/Events/112...uelResults.pdf

    Ron Johnson results:
    Link in Patrick's blog: http://www.usms.org/forums/blog.php?b=12525

    I know there were recent meets in FLA, UCLA and DAM as well.

    This weekend: South Central Regional Champs, Last Minute Meet, and SPMA Meet.

    Don't know about other age groups, but attendance in mine still looks somewhat down with some key players possibly MIA in SCM.

    Updated November 29th, 2010 at 08:47 PM by The Fortress

    Categories
    Swim Workouts